If you are like me, quick tips are what you want when it comes to cooking. Here are some tips I have learned through trial and error!


  1. Seasoning the protein with sea salt, ground black pepper and garlic or other seasonings that you enjoy.
  2. Heat 1 to 2 tablespoons of extra-virgin olive oil, coconut oil or grass-fed butter or ghee in a sauté or frying pan over medium heat.
  3. When the pan and oil are hot (but not smoking), place the chicken, fish or meat in the pan and cook until you get a golden crust on one side.
  4. Turn the pieces over and cook on the other side. Don’t overcook meats or fish. It makes them hard and dry.
  5. Get a meat thermometer to measure temperatures. Just stick the thermometer into the thickest part of the meat. If the pieces are thick or feature bones and don’t fully cook on the stovetop, they can be quickly finished in just a few minutes in a hot (400°F to 425°F) oven.

Paleo simple slaw with cashew dressing

Tangy ColeslawThank you to my Boot Camp Buddy, Cindi who shared this paleo recipe with me. It IS easy and it IS delicious. Made it tonight for the family and EVERYONE love it! By the way, everyone does not love everything I make. I am a beginning cook!

Cabbage has many healing properties and most of them are owed to its high sulfur content; sulfur is warming to the body and a blood purifier. Cabbage nourishes the stomach and improves digestion. It also helps fight the common cold, mental depression and irritability. With more vitamin C than oranges and one of the best sources of anticarcinogenic phytonutrients, which aid the enzymes that ward of carcinogens and inhibit cancer formation, it clearly is a super food.

Red cabbage has additional antioxidant properties from phenolic compounds that give it its beautiful red color.

Paleo Simple Slaw with Creamy Cashew Dressing

¼ head of red cabbage, finely sliced
¼ head Napa cabbage, finely sliced
1 scallion, finely sliced


3 tablespoons raw cashew butter, (you can use almond or macadamia too)
2 tablespoons filtered water
2 tablespoons  rice vinegar
Sea salt
Freshly ground black pepper

Toss cabbages and scallion in a medium size bowl.

To make the dressing, place the cashew butter and water in a small bowl, mix until smooth and creamy. Stir in rice vinegar, salt and black pepper. Taste, adding salt as needed. Pour over cabbage and toss well to combine.

Serves 2, with some leftovers that will improve with age.



A Healthy Meal in Minutes

A healthy meal in minutes is possible! Here is my go-to quickest and easiest meal. It is full of nutrients, low glycemic and loads of fiber. Anyone can do this. No more packaged meals are needed when you can make a health meal as quick as this!

All you need is a mixture of vegetables




Then add Spagetti Squash and Quinoa you cooked ahead of time and there it is!